Comparing Nutrients in 1 pound Hyacinth-Young beans VS Boiled Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Boiled Drumstick Leaves	28%	11%	61%

Macro Nutrients

	Hyacinth-Young beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Energy	7.2% 209kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.027% 0.005g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	39% 50.6g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	6.26% 4.54g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	24% 9.07g	38g per day for Men 19-50 years
Protein	17% 9.53g	42.7% 24g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	21.7% 195μg	177% 1592μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	56.6% 9.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	324% 4.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70.3% 281μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65% 58.5mg	156% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.4% 2.3mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.4% 82μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Calcium	22.7% 227mg	68.5% 685mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	42% 3.36mg	132% 10.5mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	171% 3.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.8% 222mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10.8% 399g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Boiled Drumstick Leaves per 1 lb

Compare the macro and micronutrient content in 1 lb of Hyacinth-Young beans versus 1 lb of Boiled Drumstick Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Hyacinth-Young beans vs Boiled Drumstick Leaves:

• 1 pound of Hyacinth-Young beans has 2.7 times more Vitamin B9 and 5.1 times more Vitamin E than Boiled Drumstick Leaves.
• While 1 lb of Boiled and Drained Drumstick Leaves contains 8.2 times more Vitamin A, 2.9 times more Vitamin B1, 5.5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B5, 38.7 times more Vitamin B6, 2.4 times more Vitamin C and 6 times more Vitamin K than Raw Hyacinth-Young beans.
• 1 pound of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 1 pound of Boiled Drumstick Leaves have insufficient amounts of Vitamin E
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hyacinth-Young beans vs Boiled Drumstick Leaves:

• 1 pound of Hyacinth-Young beans has 1.7 times more Selenium than Boiled Drumstick Leaves.
• While 1 lb of Boiled and Drained Drumstick Leaves contains 3 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 4.2 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled Drumstick Leaves contain similar levels of Magnesium and Water per one pound.
• 1 pound of Boiled Drumstick Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hyacinth-Young beans has 4.1 times more Sugars and 1.7 times more Fiber than Boiled Drumstick Leaves.
• While 1 lb of Boiled and Drained Drumstick Leaves contains 1.3 times more Energy and 2.5 times more Protein than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled Drumstick Leaves offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Hyacinth-Young beans provide inadequate amounts of Energy
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Drumstick Leaves provide inadequate amounts of Omega 3 and Omega 6 in one pound.